As a practitioner of acupuncture and shiatsu in Portland, I frequently see clients who are suffering from some form of arthritis. Arthritis is a syndrome which describes a number of different diseases affecting the joints of the body.   Osteoarthritis and rheumatoid arthritis are the most common types of arthritis affecting over 20 million people in the U.S.  Osteoarthritis usually involves the weight bearing joints and results from the gradual deterioration of joint cartilage.  Rheumatoid arthritis can come on more suddenly and can affect any of the joints of the body.  While the exact cause is unknown, the conventional medical view is that a malfunction of the immune system is at the root of many forms of arthritis.

From the perspective of ancient medicine of India and China, arthritis is considered an invasion from an outside pathogen or internal toxicity. In our modern society, the most common cause is diet and poor digestion.  There is an old saying that applies in this regard; “Food which is not digested becomes poison.”  Among the patients that I routinely see, food allergies, food intolerance and poor digestion play a significant role in joint disease.

Acupuncture and shiatsu, combined with herbal therapy, can definitely help to reduce pain and swelling, strengthen the digestion and assist the body to overcome outside pathogens.  But in most cases, the key to effective treatment is exercise and proper diet.

Below is a general guideline which I find to be helpful for most types of arthritis.  If these suggestions do not help, I suggest that you visit a specialist and consider a long term cleansing diet with short intervals of fasting.  But I want to emphasize that fasting and elimination diets should be done under the supervision of a trained professional.

General Guidelines for Arthritis

1) Keep weight in proper range for height and frame.

2) Avoid foods that cause inflammation for many people with arthritis. The most common problem foods are:

• sugar
• salt
• red meat
• dairy products
• wheat flour
• nightshade vegetables: eggplant, red peppers, tomatoes, white potatoes
• tobacco
• hydrogenated fats, i.e., margarine, shortening, most baked goods, etc.

Experiment by eliminating one of these foods at a time, for 14 days, to find out if any are a problem for you.

3) Exercise – Exercise daily for at least 20 minutes.  If exercise is not part of your daily routine, begin slowly and be careful to not over do it.  If vigorous exercise feels good to you, then favor bicycling, jogging, or other aerobic exercises.  Best to alternate with exercises that move all the joints of the body.  Bicycling, rowing and swimming are excellent “non-impact” exercises.

4) Avoid steroids and try to minimize use of non-steroid anti-inflammatory medication.

5) Drink plenty of luke warm or room temperature water between meals.  Body weight divided by 2.5 = ounces of pure water per day.  Try to drink water mostly between meals and not with meals.  Avoid cold drinks.

6) Important Supplements:

- Multi Vitamin – any one a day type is fine or as you preference dictates

- Vitamin C – 500 mg. twice per day with largest protein meal, if well tolerated

- Vitamin E – 400 I.U. per day

- Glucosamine Sulfate. Best product is Syn-Flex liquid at  www.activexamerica.com

- MSM crystals – Start with ¼ teaspoon and gradually work up to ½ teaspoon, one to two times per day

- Nordic Naturals Cod Liver Oil – 1 teaspoon or 5 capsules, 2 times per day. Order at 1-800-662-2544 or www.nordicnaturals.com

- Helpful herbs: Boswellia, Turmeric (Meriva) and Ginger. See your herbalist or your health care professional for specific compounds containing these herbs.

* Caution: If you are pregnant, currently taking blood thinning medication, have diabetes or a bleeding disorder, consult with your health care professional before taking fish oil supplements.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As an acupuncture and shiatsu practitioner in Portland, I am frequently asked about the value of eating an alkaline diet. There are many complex and expensive methods being touted as important ways to alkalize our diet and thus, improve our health. But in my opinion, the simplest methods are not only inexpensive but very effective. There’s no question that too many acids and acid producing foods are bad for our health. Here are 10 easy suggestions to alkalize your diet. Even if you can only follow 7 of these recommendations, you’ll be doing a lot to help maintain a healthy pH in your blood and tissues.

#1 — Drink plenty of pure filtered water, between meals. As a rule of thumb, it’s a good idea to drink 5 ounces of water for every 10 lbs of body weight. So, if you weigh 140lbs, that would be 70 ounces of pure water per day. Don’t waste your money on expensive water alkalizers. A simple and effective way to alkalize your water is with a pinch of sea salt or baking soda in every liter of water.

#2 Avoid coffee, black tea and sodas.

#3 In general, eat more fruits and vegetables and less bread, cheese, eggs and meat. In particular, celery is one of the most alkaline foods you can eat. Celery is high in water content and excellent for digestion and elimination.

#4 Switch from cow’s milk, to almond or oat milk. Cow milk produces a lot of mucous in the body and the proteins in the milk are highly allergenic and difficult for most adults to metabolize. Also most dairy cows are injected with growth hormones to increase milk production. Many of these hormones have potential side effects that can be passed on when consumed. The one exception to this would be 4 or 5 ounces of organic yogurt or kefir every day.

#5 Avoid artificial sweeteners such as NutraSweet, Sucralose, Aspartame, Canderel, AminoSweet and Saccharin. These are acidic and toxic on a number of levels. Stevia extract is a natural sugar substitute that has no reported side effects

#6 Eat a grapefruit in the morning before breakfast. Grapefruit has a high water content and is highly alkalizing. Eat one first thing in the morning, and wait 15 minutes before eating a carbohydrate or protein (one or the other do not mix).

#7 Eliminate consumption of red meat, pork, lamb. If you eat meat, favor chicken, turkey or fresh fish in small quantities. Red meats, pork and lamb are highly acidic and have a very low water content.

#8 Reduce stress daily by adding yoga, tai chi, meditation and deep breathing (Kriya Yoga). When the body moves into stress mode the digestive system shuts down and toxins cannot be eliminated. Anything we can do to calm the mind/body will help to alkalize the tissues.

#9 Drink a super green supplement every day. There are several good super greed supplements on the market, made from land or sea vegetables or blue-green algae. Super greens are nutrient dense and infuse the body with easily absorbed vitamins, minerals, amino acids, enzymes and alkaline salts.

#10 – Minimize or avoid heavily processed and refined foods. These foods typically produce acids and our bodies have to work extra hard to eliminate the toxic residue they produce.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As an acupuncture and shiatsu practitioner in Portland, I am frequently asked for dietary recommendations. Here is some advice that I give to everyone. This information is not taught in schools or acknowledged by the medical industry. But it is true nonetheless. Some of the foods consumed by many people on a daily basis are highly toxic. But for political and economic reasons, this fact is suppressed.

1) High Fructose Corn Syrup (HFCS) is an inexpensive sugar that has essentially replaced cane sugar in almost all processed foods over the last 30 years. It’s no coincidence that diabetes and obesity have increased by over 150% during the same time period. It is my belief that the introduction of HFCS into the western diet has had a direct causative effect on the dramatic increased incidence of these two killers. Here is what Dr. Joseph Mercola has to say about HFCS:

“In case you forgot, or never knew in the first place, the number one source of calories in the US is high fructose corn syrup.  Let me say that in different words so you more fully appreciate the impact of this fact.  Remember that fat has 250% more calories than sugar, but even with this major disadvantage, the food that most people get MOST of their calories from is sugar from corn, primarily in the form of soft drinks.

Even though I have known this for years, it is still shocking to me every time I reflect on the enormity of this truth.  But, like W. Clement Stone, I believe that there is a nugget of good in this horrible fact. The good is that stopping this pernicious habit is one of the easiest things to do. Since this is such a pervasive problem in the US, we could make radically outrageous improvements in our health as a culture if we just simply stopped everyone from drinking soda.

I am HIGHLY confident that the health improvement would be FAR more profound than if everyone stopped smoking because elevated insulin levels are the foundation of nearly every chronic disease known to man, cancer, heart disease, diabetes, aging, arthritis, osteoporosis, you name it, and you will find elevated insulin levels as a primary factor. The evidence of increased triglycerides and LDL (bad) cholesterol levels is just the latest among countless findings pointing to the dangers in HFCS.

Part of what makes HFCS such an unhealthy product is that it is metabolized to fat in your body far more rapidly than any other sugar, and, because most fructose is consumed in liquid form, its negative effects are significantly magnified.

 The delusion that fructose is an acceptable form of sugar is quite prevalent in many nutritional circles. In fact, nearly all simple sugars are metabolized quickly and disrupt insulin levels, which contributes to most chronic illness. Eating small amounts of whole fruit will not provide tremendous amounts of fructose and should not be a problem for most people, unless diabetes or obesity is an issue but fruit juices, sodas and other beverages sweetened with fructose should be avoided.

To add insult to injury, the corn that the high fructose corn syrup is metabolized from nearly all comes from genetically modified corn which is fraught with its own well documented side effects and health concerns.

Sodas, of course, are not the only source of HFCS (though they represent one of the main ones). This dangerous sweetener is also in many processed foods and fruit juices, so to avoid it you need to focus your diet on whole foods and, if you do purchase packaged foods, become an avid label reader.”

2) U.S. Meat Because of the ways that animals are raised, herded and slaughtered in the U.S., much of our meat is contaminated with highly toxic strains of e-coli bacteria. Aside from the questions of horrific animal cruelty, which is a separate issue, our exposure to these toxins presents a serious health risk in the U.S., so much so that many countries will not allow the importation of U.S. meats.

If you eat meat, I would recommend the following guidelines. First, limit your consumption to 5 ounces per day. This is more than enough to provide for your daily protein needs if you eat a balanced diet of whole grains, vegetables, fresh fruit, nuts and seeds. Second, eat only meats from organically raised, free range animals. Third, I would recommend that you limit your meat sources to deep water fin fish, organic chicken and turkey.

3) Artificial Sweeteners For a sweetener, I recommend raw sugar, raw honey, maple syrup, or molasses over refined or more concentrated sweeteners. As an excellent sugar substitute, try Stevia extract. Avoid Aspartame (under brand names NutraSweet, Canderel, and AminoSweet) or other chemical sweeteners. Aspartame in particular has proven to be extremely toxic for most people and has been banned in some countries. Likewise, Agave syrup has been touted as a healthy substitute for sugar but in reality, it’s not much better than High Fructose Corn Syrup which has serious health consequences, as explained above.

4) Dairy products create so many problems for many people that I recommend avoiding dairy as much as possible. The fats and proteins in processed cow’s milk are simply not compatible for the majority of westerners. Most people experience an improvement in their overall health after eliminating dairy for a few months. The one exception is 6 to 8 ounces of organic goat milk yogurt or kefir every day which I consider a superfood.

5) Un-fermented Soy products (soy beans, tofu, soy protein isolate such as in soy protein powder, protein bars, etc.) fall into a category known as goitrogens — foods that promote formation of enlarged thyroid. Some goitrogens also have a definite antithyroid effect, and appear to be able to slow thyroid function, and in some cases, trigger thyroid disease. The studies are controversial and it’s unclear how much we should be concerned about this danger. But my advice to my clients is that if you have a tendency for low thyroid function or if you suffer from fatigue or other low thyroid symptoms, it would be better to avoid un-fermented soy products. Fermented soy products such as miso and tempeh do not have goitrogenic properties and may be consumed freely without any concerns about thyroid function.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Often my patients ask for advice to lose weight.  Although acupuncture and herbal medicine can be supportive, I tell my patients to pay more attention to their eating and lifestyle habits during the rest of the week.  The following recommendations aren’t magic, but if followed, they are very effective.

1. If our digestion is poor, we have to eat more in order to feel satisfied.  Here are a few tips to improve digestion and reduce food intake, without going hungry. If followed, these simple rules can improve ones health and well being dramatically.

a.  Eat slowly and chew your food well.  This simple rule will greatly enhance your sense of fullness and satisfaction.

b.  Stop eating before you are completely full.  There is a 15-minute lag between the time we eat something and the time the brain registers the sensation of fullness.

c. Try to eat your main meal in the middle of the day and when you are genuinely hungry and can better burn the calories.

2. In the brain, the hunger signal and the thirst signal can easily get crossed.  As a result, when we feel hungry, our bodies are often crying out for water and not food.  So, staying well hydrated is an important key for appetite control.  The next time you have a hunger attack, try drinking one or two glasses of lukewarm water.  After about 15 minutes, you may find that your hunger has disappeared completely.

3. When it comes to exercise, there are two important factors to weight loss: muscle tone and walking.  If we can build up our muscle mass, we will burn considerably more calories in our normal daily activity.  For three days a week, do 30 minutes of weight training, under the guidance of a professional trainer to start with.  During the other four days of the week, begin a walking program, gradually working up to 2 or 3 miles per day.  If you have a health concern, it is important to discuss exercise with your doctor in order to design a program that is best suited for you.

4. Soothing the mind and the emotions will often reduce our craving for food. Nothing is more effective than deep breathing in order to increase the body’s energy and release blocked emotions.  Try to be more aware of your breathing all during the day and take extra deep breaths as often as possible.

5. If you follow the above recommendations, you may eat what you want, in moderation.  Except, you should strictly avoid junk foods, fried foods, butter, margarine and pork.  Also, avoid alcohol or at least reduce to one glass of wine each day, with your main meal.

Final Note: Above all, relax and try to be happy with your body type.  Very few of us are meant to look like fashion models, even though the advertising media would like us to believe otherwise.  Strive for moderation in all things.  If we maintain good health, we will very likely achieve the correct weight for our unique body type.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As an practitioner of acupuncture and shiatsu in Portland, people frequently ask me about home therapy. I’m a great believer in home remedies and home treatment. First of all, learning to take care of ourselves and our family is a primary responsibility for every person. Second, learning self therapy empowers each of us so that we don’t have to depend on others every time we are out of balance for one reason or another.

Here is a list of the 7 most powerful things you can do for your health at home.

1) Eat Slowly and Chew Your Food Thoroughly All traditional systems of medicine agree that a strong and complete digestion is the foundation of good health.  By eating slowly and chewing thoroughly, we get three benefits.  We dramatically enhance our digestion, we naturally eat less without feeling deprived and we enjoy our food more than ever.  Especially carbohydrates should be liquefied before you swallow them. Over the years, this one recommendation will make a huge difference in the length and quality of your life.

2) Skin brushing is a powerful way to detox the lymphatic system and stimulate the flow of blood and qi energy. And it only takes about 2 or 3 minutes in the morning. To learn about skin brushing, go to: http://www.naturalhealthscience.com/

3) An inversion table for 2 minutes a day will counteract the effects of gravity on the blood and organs. Also, it’s an excellent way to stretch out the muscles and ligaments in the spine and pelvic region. The best inversion tables for the money are made by Teeter Hang Ups at: http://www.teeter-inversion.com/

4) A 30 second cold water shower at the end of your morning bath or shower, along with deep breathing, will help to flush the skin and surface tissues with fresh blood. This is an excellent way to move the qi energy and blood at the beginning of the day.

5) A teaspoon of cod liver oil every day Recommended brands are Carlson’s and Nordic Naturals. If you have a particular health problem like joint pain, anxiety or depression, a special concentrated fish oil product may be better for you. But otherwise, simple cod liver oil is recommended for overall nutrition and health maintenance. For more information about the benefits of fish oil, see article on Dietary Fats.

6) 20 minutes of vigorous exercise every day. By moving and stretching the muscles every day, we help the circulation of energy and fluids, balance the hormones and blood chemistry and assist in the elimination of toxins and waste. For most people bicycling, jogging, swimming or any other moderate aerobic exercise is excellent.  But if you have an ongoing health condition, lighter exercises such as walking or swimming may be more appropriate.  In this case, discuss exercise with your health care professional in order to design a program that is best suited for you.

7) Meditation for 20 minutes twice a day. Transcendental Meditation (TM) has proven to have profound health benefits, including lowering of blood pressure and stress reduction. Most cities have TM centers where meditation classes are available.

8) Organic Goat Milk Kefir – Drink 6 to 8 ounces of organic, unsweetened, goat milk kefir every morning on an empty stomach, about 30 minutes before taking food.

In addition to the above recommended home therapies, here’s a list of 9 things you can avoid in order to live longer and improve the quality of life.

1) Tobacco in all forms

2) Marijuana, narcotics or other recreational drugs. Drugs often flood and then deplete serotonin in the brain. For many people this can lead to a vicious cycle of dependence and depression.

3) Alcohol in excess of a glass of wine or beer with your main meal of the day. The body is not able to process and eliminate excessive alcohol consumption. A little bit a few times a week is tolerable for most people. But excessive alcohol puts a strain on the system on a number of levels and leads to premature aging.

4) Dairy products create so many problems for most people that I recommend everyone reduce or avoid it. The fats and proteins in processed cow’s milk are simply not compatible for the majority of westerners. Most people experience fewer allergies and improvement in overall health after eliminating dairy for a few months. The exception to this recommendation is one serving per day of organic, unsweetened yogurt or kefir (at room temperature). Oat or almond beverages are excellent milk substitutes

5) Meat in excess of 5 ounces per day. Studies show that people live longer and enjoy better health if they keep animal proteins to a minimum.

6) The artificial sweetener Aspartame, also known under brand names NutraSweet, Canderel, and AminoSweet. This chemical is a known neuro-toxin that has serious long term health implications. Why the FDA has not banned it is a mystery.

7) The flavor additive MSG. MSG is a problem for many people. If you are eating out, I recommend that you request no MSG in your food. MSG is particularly prevalent in Vietnamese and Chinese foods.

8  Transfats, hydrogenated fats or heavily processed fats and oils.

9) High fructose corn syrup. This sweetener is extremely concentrated in most sodas and many processed foods. It stimulated the craving for more sweets and I believe is responsible for the epidemics of obesity and diabetes in the U.S., especially among young people. This means avoiding all sodas.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Dietary fats play a crucial role in our health and longevity. And yet, there is perhaps no other health topic more clouded in confusion and misinformation.

In the early 1950′s, scientists found that plaque (the substance which clogs the arteries and is a major cause of heart disease and stroke) is partially composed of cholesterol. Based on this discovery, they assumed a direct relationship between the amount of cholesterol in our diet and the formation of plaque in the arteries. Since that time, a number of studies have cast serious doubt on this conclusion. We now know that the build-up of plaque in the arteries is a much more complex process, involving inflammation as well as a number of dietary and hereditary factors. But most important, it is now apparent that the most dangerous dietary factor is not cholesterol, as once believed, but trans-fatty acids or trans fat.

Trans fat is formed when vegetable oils are hydrogenated (hardened) into margarine or shortening. Trans fat is in most fried foods such as french fries, fried chicken, doughnuts, cookies, pastries and crackers. Other processed foods also contain trans fat, often labeled as shortening, hydrogenated or partially hydrogenated oil. Trans fat is associated with increased blood levels of low density lipoprotein (LDL), or “bad” cholesterol, and low levels of high density lipoprotein (HDL), or “good” cholesterol. Trans fat is a major contributor to the formation of plaque in the arteries and the resulting increase in heart disease, stroke and a number of other serious degenerative diseases.

Another related dietary problem is an unhealthy ratio of essential fatty acids. Both Omega-6 and Omega-3 fatty acids are essential for our health. The ideal ratio of Omega-6 to Omega-3 in our diet is from 1/1 to 2/1. Essential fatty acid ratios in this range are found in native populations whose dietary fat comes from legumes, grains, nuts, seeds, green vegetables, fish and animal sources. However, the typical American diet, with large amounts of polyunsaturated fats, has a ratio of 20/1, or even higher.

Omega-3 oils include a group of chemical nutrients which help to thin the blood, lower blood pressure, reduce inflammation, protect against heart attack and stroke, regulate the immune system and nourish the brain, just to name a few of their remarkable health benefits. Omega-3 is particularly important in early brain development and learning ability in children. In Europe, Omega-3 supplements are replacing conventional anti-depressant therapy for mild to moderate depression and ADHD. By increasing our intake of Omega-3 fatty acids, we can enjoy many long-term health benefits.

The subject of dietary fats is complex and includes more bio-chemistry than most people want to know. As a simple rule, keep in mind that monosaturated oils, like virgin olive oil, is the preferred dietary staple, supplemented with fish and seed oils to provide a healthy ratio of essential fatty acids. The following guidelines are suitable for most (*) people to insure the right kinds and amounts of dietary fats.

1) 2 grams of combined Omega-3 from high grade fish or krill oil, per day. For most brands of fish oil, this represents 1 to 2 teaspoons or 5 to 10 capsules per day. Nordic Naturals or Carlson’s are both excellent brands.

2) Avoid trans fats, fried foods or foods that contain margarine, hydrogenated oils or shortening. For baking or high heat cooking, it would be better to use butter or virgin coconut oil.

3) For meat consumption, favor deep ocean fin fish and organically raised chicken.

4) Use organic virgin olive oil for cooking or to garnish bread, vegetables and salads.

5) Unless you are overweight or have high cholesterol, a small amount of butter, ghee or virgin coconut oil is fine. For many people, 1/2 teaspoon of these fats every day is a valuable and welcomed addition to the diet.

6) 20 minutes of moderate to vigorous exercise, at least 5 times per week.  If you are not accustomed to regular exercise, begin slowly and work up to 20 minutes gradually over several weeks.

* Precautions: Fish oil has natural blood thinning factors. If you are pregnant, currently taking blood thinning medication, have diabetes or a bleeding disorder, consult with your health care professional before adding fish oil to your diet.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Americans consume more calcium supplements than any other people on earth.  And if that’s not enough, additional calcium is added to our cereals, our fruit juices, our crackers, our antacids and many other processed foods.  Yet, ironically, the U.S. ranks among the nations with the highest incidence of osteoporosis; a painful and debilitating disease marked by calcium loss and bone deterioration.  Are we missing something?

About 40 years ago, doctors began routinely prescribing calcium to many men and almost all women over the age of 40 in order to prevent or stop the progression of osteoporosis.  The conventional wisdom was that bone loss is due to calcium deficiency.  Yet, after 40 years, it is evident that taking calcium alone does not prevent or even slow the progression of osteoporosis.

Magnesium is actually the key to the body’s proper assimilation and use of calcium.  Magnesium helps to regulate calcium in the body and allows the body to use calcium as needed.  If we consume too much calcium and without enough magnesium to balance it, the excess calcium is not utilized correctly and actually may become toxic, causing many painful conditions in the body.

Magnesium is responsible for over 350 biochemical reactions, all necessary for proper health.  Magnesium plays a vital role in digestion, energy production, muscle contraction and relaxation, bone formation and cell division.  In addition, magnesium is a key nutrient in the proper functioning of the heart, kidneys, the adrenals, and the entire nervous system.

Most cal/mag supplements contain a ratio of 2 parts calcium to 1 part magnesium.  The logic behind this ratio is based on the relative amounts of these nutrients used in the body every day.  But research shows that most people over 30 actually need the reverse ratio. Typically, the body holds onto calcium and either stores it or recycles it again and again.  But magnesium is either used up or excreted and must be replenished on a daily basis.  So, even though our daily need for calcium is greater, we are much more likely to become deficient in magnesium.

If you suffer from two or more of the following symptoms, you may have a magnesium deficiency:

- insomnia or restless sleep

- muscle tension or spasms

- muscle cramps

- constipation

- headaches

- heart palpitations

- PMS

- calcification of tissues or joints

- nervousness or irritability

I recommend magnesium citrate or malate as the preferred forms. Or magnesium in the form of an amino acid chelate. If you believe you might be deficient in magnesium, I suggest taking magnesium alone (without calcium) for several  months.  Some manufacturers are now producing these minerals together in a ratio of 1 to 1 which I recommend for the longer term.  And remember, if you are taking these minerals in the above forms,  you may not need to take as much because you’re absorbing more.  The body can only absorb a small amount of these minerals at one time. So, if you plan to take more than 100 mg of magnesium, it’s best to take two or more small doses per day than a large dose all at once. For most people, a modest supplementation in the 200 mg range of magnesium will help to maintain adequate levels, and more important, the correct balance of these important minerals.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

About 20 years ago I learned a breathing exercise called Sudarshan Kriya from the Art of Living program. There are many forms of breathing exercises available thorough different schools of yoga and Qi Gong. I can recommend the Art of Living program without hesitation. It only takes about 15 minutes a day to do the breathing and another 15 minutes for the meditation practice which is an optional addition.

A number of scientific studies have been conducted over the last 20 years which proves that meditation and Sudarshan Kriya benefit the physiology on many levels. In particular, these practices have proven to help in the treatment of hypertension and significantly reduce symptoms of headache, stress, anxiety and depression.

If you live in Portland, the Art of Living contact information is:

Janardhan at janardhan.lavakumar@gmail.com -  ph: 503-560-3521

Raghu at rchadive@gmail.com  -  ph: 503-816-7894)

Portland Web Site: http://us.artofliving.org/portland

If you live outside of Portland, go to:  http://us.artofliving.org

While I’m a great believer in acupuncture and shiatsu to treat specific conditions. I also try to encourage my clients to manage their own health through proper diet, exercise and a healthy lifestyle. The Art of Living program is a program I can recommend for overall health maintenance and longevity.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Inflammatory Bowel Disease (IBD) is a general heading for Crohns Disease and Ulcerative Colitis.  Both of these disorders are inflammatory conditions of the large intestine which can be debilitating and, if left unchecked, can lead to serious and even life threatening complications.

An estimated 2,000,000 Americans suffer from IBD.  Conventional medicine views IBD as idiopathic (of unknown cause) and treatments include steroid anti-inflammatory or immune suppressant medications.  Side effects from these medications are severe and often dangerous over the long term.  Surgery is the next option if drug treatment is not effective in controlling symptoms.  Unfortunately, surgery does not always result in a cure and subsequent surgery may be needed, thus compromising the patient’s health and quality of life.

Many patients and doctors are unaware of alternative approaches which have been successful in reducing symptoms and even bringing IBD into complete remission for many patients.  But it’s important to emphasize that no one approach works for everyone.  Finding an effective approach takes patience and perseverance.  In this article, I would like to mention several alternative approaches to IBD which are currently available and can be very effective.

Dietary Approaches

An alternative approach which is rapidly gaining attention is the Specific Carbohydrate Diet (S. C. Diet), developed by Elaine Gottschall, Ph.D.  The S. C. Diet is a strict grain-free, lactose-free, and sucrose-free meal plan, based on the theory that poor digestion of carbohydrates is the single greatest causative factor in IBD.  While there is no universal agreement on exactly how the S. C. Diet works, the fact that it does work is reflected in a growing body of evidence.  Most patients who stay on the diet for a year or longer, are able to maintain complete or partial remission without medication.  And many are eventually able to include a wider range of carbohydrates into their diets.  Information about the S. C. Diet is available at www.scdiet.org.

Another dietary approach comes out of research into the inflammatory response itself.  Many nutritional researchers have found that a diet rich in Omega-3 fatty acids (EPA in particular) and low in saturated fats and Omega-6 fatty acids, will help to establish a biochemical environment within the body which actually protects against inflammation.  This discovery is just beginning to play an important role in the treatment of IBD as well as other inflammatory diseases such as Multiple Sclerosis and Rheumatoid Arthritis.

Aloe Mucilaginous Polysaccharides (AMP)

Another alternative approach to IBD comes in the form of highly concentrated Aloe Mucilaginous Polysaccharides (AMP) from the inner gel of the Aloe plant – Aloe Vera.  Drs. John Pitmann and Ivan Danhof have published research about AMP and it’s powerful anti-oxidant, anti-inflammatory and immune modulating properties.  In addition, it has no known side effects at effective dosage levels. Based on this research, some companies have developed highly concentrated, freeze dried forms of AMP and the response among IBD sufferers is very enthusiastic.  In order to be effective, AMP must be highly concentrated (1000 to 1) and pharmaceutical grade.  Ordinary Aloe Vera juice or gel will not provide sufficient concentrations of AMP to be effective.  Additional information about AMP may be obtained from Serovera at http://www.serovera.com

Combined Modality Approach

Alternative health practitioners will frequently combine two or more modalities in the treatment of IBD.  In my own practice, I have found that regular acupuncture treatments to help regulate the immune system, combined with an individually tailored diet and supplemented with AMP and Omega-3 oils, will often produce good results over a period of 8 to 12 weeks.  Although I want to emphasize that no one approach works for everyone, a combined approach like this seems to address both the symptoms and the underlying causes of IBD for many patients.

Summary

One of the sad facts about IBD is that patients are often left on their own to find effective alternatives.  But doctors are not entirely wrong in counseling against unproven therapies.  For every successful alternative approach to IBD, there are dozens which claim to “cure” IBD but, in fact, are worthless or misleading.  It is only through the continued efforts of the alternative medicine community that patients who suffer from long term, chronic disorders, such as IBD, can become informed about alternatives that are safe and can be effective.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As many as 30% of Americans suffer from acid indigestion and/or Gastric Esophageal Reflux Disorder (GERD). These are actually two distinct disorders although they are often confused and sometimes overlap with one another.

Acid indigestion is experienced as a burning sensation or pain in the abdomen, just below the ribs. People who have this discomfort after eating assume they are producing too much stomach acid and seek relief from over-the-counter medication designed to neutralize excess stomach acid.  But in fact, very few people actually produce too much stomach acid.  In most cases, the problem is a deficiency in the protective mucous lining of the stomach.  Without the proper protection, the underlying stomach tissue is exposed to stomach acid which causes discomfort or possibly the formation of an ulcer in extreme cases.

On the other hand, GERD (also known as acid reflux or heartburn) is a condition in which stomach acid backs up into the esophagus, creating a burning sensation higher up, in the pit of the stomach, under the ribs or in the chest. Left untreated, GERD can lead to serious and potentially life threatening complications.

Some people develop GERD because they have a weakened lower esophageal sphincter muscle (LES) due to age or because of a hiatal hernia, which occurs when part of the stomach gets caught above the diaphragm. Specific foods can exacerbate GERD by weakening the LES or by stimulating acid production (see list below). Smoking and stress can also contribute to the problem.

Whether you suffer from acid indigestion or GERD, acupuncture can be extremely helpful in reducing or eliminating symptoms. In addition, the following dietary and lifestyle recommendations will be helpful in most cases.

Acid Indigestion

1)  One or two ounces of pure Aloe Vera juice, taken with a pinch of baking soda (sodium bicarbonate) two or three times a day, will help to heal the stomach lining and reduce inflammation.

2)  Deglycyrrhizinated Licorice (DGL) tablets. Whole Licorice root is a wonderful herb but it has one component (glycyrrhizin) which increases blood pressure. This component has been removed from DGL tablets which can be found in most health food stores or natural groceries. One or two tablets 15 minutes before a meal will help to increase the mucous protection in the stomach lining and regulate the stomach acid production. Note: DGL tablets must be dissolved in the mouth.

3)  Avoid or reduce chocolate, coffee, alcohol, fried or greasy foods, hot or spicy foods, citrus fruit (unless ripe and sweet), tomato sauce, ketchup, mustard, chili sauce, vinegar, ibuprofen, aspirin and tobacco.

4)  Drink plenty of room temperature water throughout the day.

5) Take two capsules of Mastic Gum in the morning on an empty stomach. Continue with this dosage until symptoms disappear.

Gastric Esophageal Reflux Disorder (GERD)

1)  Eat slowly and chew your food well.  Avoid over eating and never eat when tense or hurried.  Better to eat smaller, more frequent meals. The saliva is alkaline and will help to neutralize any excess stomach acid.  Also, eating slowly allows the stomach an opportunity to begin the digestive process and move the food into the duodenum. This one recommendation will do a great deal to alleviate painful symptoms for many people.

2)  Avoid or dramatically reduce chocolate, coffee, alcohol, fried foods, hot or spicy foods, carbonated beverages, citrus fruit, tomato sauce, ketchup, mustard, chili sauce, vinegar, peppermint, spearmint, ibuprofen, aspirin and tobacco. Not everyone responds to these foods in the same way. Keep a daily journal. By documenting your food intake and symptoms, you can identify which foods are a problem for you.

3)  Avoid lying down immediately after eating.  Allow at least two to three hours for food to digest before bedtime. Many people find it helpful to elevate the head of the bed four to six inches.

4)  Maintain a healthy weight. Being overweight is a key factor for GERD.

5)  Avoid lifting, bending, or stooping after eating.

6)  An ounce or two of Aloe Vera juice, with a pinch of baking soda, after meals can be a good home remedy for GERD.

7)  Papayas or papaya juice with 2 pinches of cardamom is another helpful preventative for GERD.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805